Exercise On Keto: Why Sugar Readings Spike

Exercise is an essential part of a healthy lifestyle, especially for people with diabetes. While it usually helps lower blood sugar levels, in some cases, it can cause them to rise. This phenomenon is known as 'exercise-induced hyperglycemia' and is often caused by the body's stress response to intense physical activity. During such workouts, the body releases stress hormones like adrenaline, which signals the liver to produce more glucose for energy, potentially causing a temporary spike in blood sugar levels post-exercise. This effect is usually short-term and should not undermine the long-term benefits of regular exercise for managing diabetes and overall health.

The body's stress response to intense physical activity

During intense physical activity, the body's stress response is activated, triggering the "fight-or-flight" reaction. This response prepares the body to handle the physical demands and challenges posed by the activity. The increased secretion of stress hormones, such as adrenaline and cortisol, helps to mobilize energy and provide the necessary fuel for sustained physical activity.

However, if the physical activity is intense and prolonged, it can lead to chronic stress, resulting in a continuous activation of the stress response. This can have detrimental effects on the body, including increased risk of cardiovascular disease, gastrointestinal issues, and immune dysfunction.

Therefore, it is important to manage stress levels and incorporate stress-relieving activities, such as relaxation techniques, to prevent the negative consequences of chronic stress on the body.

Hormone surge

Exercise stimulates the release of human growth hormone (HGH), which is produced in the pituitary gland. HGH is a natural compound that stimulates tissue and bone growth, regulates metabolic, cognitive, and adrenal function, and influences protein production, fat utilization, blood sugar, and insulin levels. HGH is released in small bursts, often after exercise or during deep sleep.

During exercise, the body experiences a surge in HGH, which can be more significant depending on the intensity of the workout. High-intensity exercises, such as sprints, CrossFit, and circuit training without rest, result in the most significant increase in HGH levels. This is because these types of exercises boost lactic acid concentrations in the muscles, triggering the release of HGH.

The release of HGH during exercise is likely related to the body's hormonal regulation of metabolism. Athletic individuals tend to exhibit lower levels of HGH release compared to non-athletes, possibly due to their bodies' efficient hormonal regulation during exercise.

It is important to note that while exercise boosts HGH, synthetic HGH injections may not provide the same benefits and can even hinder athletic performance. Natural methods such as adequate sleep, protein intake, and exercise are recommended to boost HGH levels safely and effectively.

Type and duration of exercise

Exercise is one of the four major components that impact ketosis and glucose levels, the others being diet, sleep, and stress. The type and duration of exercise can influence blood glucose levels, especially when paired with a ketogenic diet.

Exercise, in general, increases insulin sensitivity, which is the opposite of insulin resistance. Both endurance exercises and weight training have been shown to positively affect blood glucose levels. For instance, endurance athletes have excelled in their sport thanks to a low-carbohydrate diet.

However, it is important to note that some forms of activity, such as sprinting or upper body exercises, can initially increase blood sugar levels. Therefore, it is recommended to monitor sugar levels around exercise, especially for individuals on diabetes medication that can cause hypos, to prevent hypos from occurring.

Additionally, the blood glucose-lowering effect of exercise may be more pronounced if the duration or intensity of the exercise is higher than usual or if an individual is returning to exercise after a break. In such cases, consulting a healthcare professional is advised to determine appropriate precautions and goals.

Furthermore, combining exercise with a ketogenic diet can be advantageous in controlling blood sugar levels, reducing insulin resistance, and promoting weight loss. The ketogenic diet, by limiting carbohydrate intake, forces the body to switch from using glucose as the primary energy source to relying on fat stores, resulting in a nearly inexhaustible source of energy. Exercise can accelerate this process of burning body fat.

When beginning a ketogenic diet, it is suggested to gradually introduce exercise and increase its intensity as the body adapts to the diet, usually within two to four weeks. This adaptation period allows the body to transition from primarily using glucose to relying on ketones as fuel, reducing the risk of hypos during and after exercise.

Timing of meals around exercise

The timing of meals around exercise is an important consideration for anyone wanting to improve their body composition. The body is primed for fat gain or fat loss, as well as muscle gain or muscle loss, at different times of the day, and this is influenced by the types of food consumed.

Nutrient timing is a planned alteration of macronutrient intake to promote health, workout performance, and body composition. The most important nutrient timing principle is to eat most non-fruit and vegetable carbohydrates during and after exercise. The body can better handle carbohydrates during and after physical activity, and when fitness levels are high and body fat levels are lower.

For optimal results, a pre-workout meal should be consumed 2-3 hours before exercising. This meal should contain a balance of protein, carbs, and fat, allowing the body time to digest the nutrients and make them available for use during the workout. Examples of meals to eat 2-3 hours before a workout include lean meat with veggies and brown rice, or a whole grain sandwich with eggs, avocado, and fruit. If short on time, a smaller meal consisting of mostly carbs and some protein can be consumed 45-60 minutes before a workout. Examples include a banana with nut butter, or a hard-boiled egg and toast.

After exercise, it is important to keep the recovery process moving by controlling carb intake and consuming plenty of protein-rich foods. Dense carb foods are best consumed during and up to 3 hours after exercise. Carbohydrates have a protein-sparing effect, meaning less dietary protein is required when carb intake is higher. During the "non-sponge-like" period, adapt your food intake to what your body tolerates. If you are lean and maintaining your body composition, you may do fine with some dense carb foods mixed in (around 25% of your meal). If you have body fat to lose, focus more on proteins and fats (with dense carb foods making up less than 25% of your meal).

To gain muscle, a calorie surplus is needed. Nutrient timing can help prioritize muscle gain over fat gain. Plan meals according to your weekly schedule and create a temporary food surplus.

Dehydration

The risk of dehydration is greater when first starting a keto diet because the body undergoes significant changes in how it handles water and electrolytes. Carbohydrates, which are reduced on a keto diet, help the body retain water and sodium, aiding hydration. When starting a keto diet, it is normal to lose several pounds of water weight in the first week or two due to the depletion of glycogen stores and the body's reduced absorption of water from carbs.

• Drink a glass of water when you wake up and around eight glasses of water throughout the day.
• Keep a full glass of water nearby to remind yourself to drink.
• Use a tracking cup or download a water-tracking app to monitor your daily water intake.
• Consume other hydrating liquids such as low-sugar broths, juices, sports drinks, and popsicles.
• Eat whole foods like leafy vegetables, nuts, seeds, avocados, cucumbers, and celery, which have a high water content and are rich in electrolytes.

The recommended daily water intake on the keto diet is at least 2-3 liters per day, but it may be necessary to increase this to compensate for the loss of water due to ketone production. A general guideline is to drink at least half of your body weight in ounces of water. For example, if you weigh 150 pounds, aim for at least 75 ounces of water per day.

Frequently asked questions